For time:

21-15-9

C2B pull-up
800m run

LÄMMITTELY
2 kierrosta - 60s./liike
1. AKK - kobra
2. Lisko + sivutaivutus
3. 90/90 pyöräytys ja kurotus eteen + takana lantion ojennus
4. 90/90 takajalan vienti eteen (+ nousu)
5. Päinmakuulla käsien veto + kääntö

VOIMA
3 kierrosta
8 x/käsi tuettu kulmasoutu
8 x punnerrus
8 x/puoli vk kierto seisten
Lepää kierrosten välissä n. 60-90s.

AMRAP 10min
10 x etuheilautus
10 x lankussa kuulan siirto
20m farmers walk 1 kk
10 x/jalka yhden jalan lantionnosto

5 rounds

5 tempo back squat (1-2 sec pause in bottom position)
6/6 box step ups with DB

For time

• 1,000-meter row
• 800-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 200-meter run

Zone 1:
-Sandbag Zercher Lunge 15m
-Sandbag row x 10
-Sandbag Lunge 15m
-rest 30s

Zone 2:
-30s sprint (incline 6-10%)
-45s Walk (incline 6-10%)

Zone 3:
-Row 1km-1.5km
-Rest for remaining time

Zone 4:
-Airbike 400m
-Sled Push sprint 12,5m
-WB x 10
-Rest 30s

Zone 5:
-Back Squat with triple pulse x 5
-Copenhagen plank with powell Arm x 5 (plate or without)
-Rest 30s

-1 round
-7min work/40s rest

A: Broad jumps 8x3
B: Power Clean 8x3
C: Deadlift 3x5
D: Bench press 3x10
E: Seated Rows 2set
F: DB Shoulder flys 1xDrop set

Gymnastics

A) EMOM X8:

• 1 Set of rMU

B) Ring Strength:

3-4 Rounds Of:

• 20-30s Ring Dip Hold *rest 30s
• 20-30s Ring Support Hold *Rest 30s
• 20-30s Chin Over Ring Hold *Rest 30s

C2B Test

A) Max Reps C2B

*Rest 2min

B) E90SEC X5

• 1 Set of C2B (40-50% of Max Reps)

Accessories

A) 4 Rounds For Quality:

• 10/10 DB Z-Press
• 10-15 Feet Raised Ring Row

B) 4 Rounds For Quality:

• 20/20m KB Mixed FR Carry (OH+FR)
• 20/20m KB Farmers Carry
• 10/10 KB Side Bend

A)
3 rounds
8/8 halfkneeling windmill
8/8 halo
8 pull over
@light

B)
3 rounds
8-10 double KB overhead press
10 double KB gorilla row
*after each round: 30” (weighted) flutter kikcks in hollow body position

C)
AMRAP 2’ – 1 rest
20 Russian swing
10 goblet squat
 
max rep single arm snatch
until you reach 50 reps